Category Archives: TEACHER TRAINING

Core Strength and Its Importance

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If you’ve ever practiced yoga, Pilates or worked with a personal trainer you’ve most likely heard about the importance of engaging or strengthening “the core.” And have you noticed how as soon as you tighten or “firm up” your belly, your posture changes in a positive way? That’s just one example of the power of “core strength!”

The Core Muscles – where they’re located & what they do…

Core strength is totally dependent on the core muscles but what exactly are they? The list of muscles that make up the “core” is somewhat arbitrary and different experts include different muscles and muscle groups. A common consensus is there are 29 pairs of muscles that make up the core. But, rather than go into detail about all 29 pairs let’s just say that the core muscles run the length of the torso and spine; they work together to strengthen and stabilize the pelvis, spine and shoulders, maintaining a solid foundation while transferring energy from the center of the body out through limbs.

Some of the most common core muscles that accomplish this task are:

Rectus Abdominis (the “Abs”) – Located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as a “six-pack” due to its appearance in individuals with a well developed musculature. It acts to flex the vertebral column (particularly the lumbar portion), it tenses the anterior abdominal wall assisting in compressing the abdominal contents.

Erector Spinae- This group of three muscles runs along your neck to your lower back. It functions to straighten the back and to rotate it to one side or the other.

Multifidus – Located under the erector spinae along the vertebral column, one of the smallest yet most “powerful” muscles that extends, rotates and gives support to the spine.

External Obliques – Located on the side and front of the abdomen. They flex the trunk forward, support and contain the abdominal contents, assist the breathing mechanism (particularly exhale) and tilt the pelvis.

Internal Obliques – Located under the external obliques, running in the opposite direction. They support the abdominal contents, rotate and flex the spine and play a role in breathing.

Transverse Abdominis (TVA) – Located under the internal obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.

Hip Flexors – Located in front of the pelvis and upper thigh. They’re several muscles that work together to bring the legs and trunk together allowing you to lift your knees and bend at the waist.

Gluteus medius and minimus – Located at the side of the hip. They function together to pull the thigh away from midline, or “abduct” the thigh.

Gluteus maximus, (hamstring group) – Located in the back of the hip and upper thigh leg. It’s the broad, thick, outermost muscle of the buttocks, involved in the rotation and extension of the thigh.

Hip adductors – Located deep in the inner groin and along the inner thigh. These muscles adduct the hip (pull the thighs together).

Why core strength is considered so important?

Millions of people who share in our modern culture spend a large portion of their day sitting in a work station, in front of a computer screen or just watching TV. Sitting much of the day puts a lot of strain on your lower back and since that’s the part of your body that’s supporting the majority of your weight you need core strength to remain physically functional. When you have a strong core, it protects your body from the harm of remaining seated or inactive most of the day. Sufficient core strength enables you move with more grace, balance and intention, regardless of whether you’re simply walking along, or ascending a flight of stairs.

Why is core strength important during yoga practice?

A strong core works to stabilize your entire body during yoga practice and also outside of the studio, in your regular day to day life. When you neglect to work on maintaining a strengthened core, you increase risk of injury, especially in the lower back. Think specifically about Utkatasana (the Chair Pose). It’s easy to settle into this asana with your “glutes” shifting back, and your stomach area relaxed. After all, there are a lot of things to consider while in this pose (drawing your weight back into your heels, relaxing your shoulders, melting your hips a bit deeper); but think about what happens the moment you suck your belly button in toward your spine, and how this permits your pelvis to become level, which in turn lengthens your lower spine. It even takes just a bit of weight off of your legs and all of a sudden you notice your posture improves in the pose. That’s only one example out of many, so it’s very easy to imagine the impact that a strong core has on every single asana practiced in a power yoga sequence. For instance, a strong core adds grace and stability during the simple transitions from Warrior 2, to extended side angle, and back to reverse Warrior. And that’s nothing when compared to the amount of core strength needed for arm balances and inversions like crow pose, headstand or forearm stand; all asanas that would be virtually impossible without engaging the core!

The next time you’re in a yoga class (or even when practicing at home), think about your core strength during each asana, and each transition, and watch how it transforms your overall experience. And then, continue to think about your core strength after you leave the studio and continue with your daily routine. There’s a good chance this will help you discover more purpose with every movement, even the most simple.

Try These 12 Tips for a Healthier Life…

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Even if you do not practice yoga regularly (or at all), a health promoting lifestyle can still be very simple, inexpensive, and accessible. While you may (or may not) have heard these 12 tips before, you may (or may not) be actually practicing them.

Try the following list of tips – consider them as basic starting points which will serve as a call to action, enabling you to create sufficient time every day for increased health and wellness…

1. Breathe deeply. No need to wait until later, try it right now and see how you feel. Simply inhale completely until your lungs are full of breath. Now pause for a few seconds. Next, exhale all the way until your lungs are completely empty. Repeat two more times. This is really uncomplicated, but it is challenging nonetheless, and if done with awareness you’ll notice your thoughts often interrupt the process of conscious breathing. These three breaths will calm your nervous system, reduce stress, and move you into a state of relaxation. Take at least three deep conscious breaths every day, and eventually increase to once every hour.

2. Be “mindful” of what you eat and drink. Also remain conscious of why you’re choosing it. A little awareness can go a long way, so just be aware of what you’re putting in your body every time you eat something and then ask yourself; “Is this going to feed my body with the nutrients it really needs?” If your answer is “no,” and you eat it anyway; then ask yourself why you chose to feed your body with anything less than the best.

3. Drink Plenty of Water. You will notice that you feel better on the days that you drink more water (at least eight – 10 ounce glasses) than on the days that you don’t. When you’re properly hydrated you’ll be more awake, more aware, less hungry, and even more energized. Give it a try!

4. Move Your Body. Whether it’s a brisk walk, time spent at the gym, practicing yoga, or any other form of light to heavy exercise; make time to move your body in a conscious way (to the point of increasing your heartbeat and breaking a sweat), at least three times per week. Move your body with the intention of improving your health, not just your looks.

5. Meditate. Take at least five minutes every day to STOP what you are doing, and sit down on a chair, on the floor with your back against a wall, or on a cushion to clear your mind. You do not need to be by the ocean or somewhere pretty to find calm. You can meditate anywhere by visualizing the peaceful spot of your choice. In the beginning, set a timer if you need to and just allow your mind be clear, if intrusive thoughts arise (and they probably will) don’t fight, simply watch them like clouds passing in the sky. Five minutes is really not much time at all, and we have all wasted a lot more time than that doing something less meaningful and productive. As you use meditation to clear your mind, it will help put things in perspective, decrease perceived or anticipated stresses, and greatly improve your focus.

6. Get outside. Take time to commune with nature at least once per week whether it’s in your own backyard, a neighborhood park, by the seashore or in the mountains. Observe the trees, rocks, plants, grass, etc. surrounding you as you take nature in. Immersing yourself in the natural world will invigorate your spirits and remind you of the infinite beauty both on the outside and the inside.

7. Practice yoga and/or stretch. As we grow older we lose elasticity in our muscles and our joints often become stiff. One of the most beneficial things we can do for our physical body is to stretch. Increasing flexibility through stretching is one of the basic tenets of physical fitness. Watch your pets or wild animals and how often they stretch. At least once a day take the time to thoroughly stretch your entire body, especially if you tend to lead a sedentary lifestyle. Those who regularly practice yoga will testify to the health and wellness benefits of stretching.

8. Read inspirational literature. Stimulate your mind as much (and as often) as you can by taking time away from the computer, television or work station to read a book or magazine article. Reading helps you escape your regular conditioned thought patterns and inspire you to make improvements or be more creative with your life. Challenge yourself, and read a book or magazine article at least twice a week.

9. Pray, or exercise some form of devotion. Spend just a minute or two each day connecting with something bigger than yourself, and do this with a sense of gratitude, service and intention. This will create a sacred space in your life and help you to acknowledge the power and goodness inherent in all things.

10. Engage physical touch and closeness. It can be as simple as a hug or a pat on the back, or it can be a massage, but be sure to allow yourself time to give and receive some sort of physical touch every day. A therapeutic massage once a month can work wonders.

11. Think positive thoughts. Perhaps you won’t actually soar from thinking happy thoughts, but you will certainly eliminate (or at least offset) the stress that negative thought patterns can cause. By becoming aware of negative thoughts and words you may well be able to supplant them with positive ones instead. This prompts a new way of looking at things perspective, reduces unnecessary stress, and connects you to the joy inherent in your own life.

12. Last but not least, actually practice everything on this list. While you have probably read or heard all of the above ways to become healthier before, and you might even know them to be true, but, are you actually practicing them? Mentally acknowledging and doing are two different things. Let go of your excuses (or limiting beliefs) like a lack of time or money and see them for what they are – lame excuses, not real reasons. Just try putting forth the initial effort that it takes to include all of the above tools in your daily life and watch your health and vitality increase.

Attention – It Can Prevent Injury During Yoga Practice

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Think about it, practically every yoga injury that happens has been the result of one or more of these three factors…

 1. Being in a hurry and moving too fast.

 2. Not paying proper attention.

3. Paying attention and knowing you shouldn’t do something, but doing it anyway.

One of the best ways to tweek your asana practice is to consider it your body’s way of getting your attention and maintaining that frame of mind throughout the whole session.

Some Tips to Prevent Yoga Injury…

• Use common sense during practice. Move slowly, paying attention and asking for help when you feel you need it. A good instructor can modify poses.

• Know your body, don’t just listen to it. Remain aware of any troubled spots and avoid irritating or overly stressing them.

• The instructor is not tyrant. If you feel pain or serious discomfort stop; you don’t have to do everything exactly as the teacher says.

• Practice at your own pace and resist the temptation to try to keep up with the person on the mat next to you. Some postures that you are unfamiliar with may require more time and patience, so know your limits.

• Yoga is all about technique. Just like it’s necessary to learn proper technique before starting a weight-training program, you need to observe proper alignment to avoid injury during asana practice.

• Pay attention to the breath, and if your instructor doesn’t integrate breath work into the class, find another instructor.

 • Pain and extreme discomfort are never good, if it arises, stop, don’t push into it or just get out of the pose.

Asana practice can be a mirror for the rest of your life. By paying proper attention you can easily see that most of the life events where you might have the feeling of wanting to back up and try it again are also a result of the above three situations.

Lastly, remember that yoga shouldn’t hurt. With proper attention and awareness you’ll be able to recognize those times when you may be overzealous or inclined to disregard cautions you ordinarily would take. Watch for and listen to both the subtle and not so subtle cues your body gives you about how deeply, how forcefully or how long you should hold a yoga pose. This teaches you to easily direct your attention inward which is one of the main goals of yoga.

The Importance of Attitude & Yoga Practice

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Attitude applies to the way we express or “carry” ourselves. How interesting that it is derived from the Latin word for ‘fit’, and from the French word “attitudine” which means “position” or “posture”. How ‘fitting’ this word is for Yoga practice, because in yoga (as in life), much of a person’s attitude is carried in their posture.

A good teacher can easily encourage students to adapt a positive attitude. From a Yoga perspective, proper attitude is established by observing the yamas (the do-nots) and the niyamas (the dos) from Patanjali’s Yoga Sutras’ “Eight-Fold Path”. These observances lead students towards a non-harming, non-grasping, focused Yoga practice and harmonious lifestyle. One of the main things that yoga students need to be reminded of is that a posture (asana) is not about perfect results but about total effort. Remaining in touch with your body while putting in the right amount of effort so that each asana challenges you, while at the same time, respects your needs and avoids the risk of injury is the key attitude to developing a balanced practice.

Equally importantly in a Yoga class is the teacher’s attitude, because this sets the tone and the pace for the entire session.  When teachers realize that the way they carry themselves is the first thing students will notice as they come into the studio, then their body language can be a simple yet powerful tool that will create an atmosphere of trust and confidence for their students.

A teacher’s attitude is mostly a reflection of their history and personal approach to Yoga; is their attitude serious or playful, strict or accommodating, or is it somewhere in between? Quite possibly, the most important thing for a teacher to consider is whether or not they are acting according to the basic principles of Yoga. Beware of teachers that are teaching from their ego; ask yourself, are they seeking acclaim or admiration from their students? The best, most effective and respected teachers instruct in a way that knowledge can be channeled through you, without insisting you imitate them.

The Importance of Attitude & Yoga PracticeDevelop “Yogatude”, a yoga attitude…

One of the most important factors in your practice of yoga is not about your physical alignment but your mental alignment…your “yogatude”. A well aligned yogatude demands a high degree of acceptance and humility. These are traits that can be difficult to cultivate in the social setting of a class. For many students it’s easy to be hard on themselves if they’re the only one who can’t do a pose properly, or to beat themselves up if they’re the one needing the most props to do it. It’s also easy to be tempted into indulging feelings of superiority when you’re able to go deeper into a pose than anyone else.

A useful approach is to be nonjudgmental about yourself and/or others and to nurture one of the best attitudes you can possibly cultivate: a “beginner’s mind.” Engage every pose as if it were for your first time, exploring new ways to stand, breathe, and move about. Adapting a beginner’s attitude is an awesome way to “connect” with any asana and keep your yoga practice fresh and exciting, regardless of how many times you have done the same pose.

Final thought… “Suppose somebody looks at you and says, ‘Hey, how come you seem to be super happy today?’ What does that person see? Does the person see your mind? How does he or she know that you are happy? It shows in your body. That means the happiness of the mind immediately is reflected in the body. That is the proof. The same way, if you are unhappy you may be asked, ‘What’s wrong with you? You don’t seem to be happy today.’ So that means every mood immediately gets reflected in the body. Every thought has a say over every molecule of the body. Even though we see the change more visibly in the face, that doesn’t mean other parts of the body are not changed. From head to foot you change. There’s no doubt about it. That is the power of mind.” ~Sri Swami Satchidananda

Diet, Hot Yoga and Your Skin…

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Never underestimate this amazing organ called the skin as the revealer of many hidden things going on within your body; things you really should pay close attention to.

As the largest eliminatory organ in the body, the skin works to assist in the elimination of toxins we encounter; from food, water, the environment, etc. The primary detoxification organs like the liver and colon are constantly and powerfully at work within our bodies, but when several factors are not dealt with properly; like diet, physical fitness, sleep, proper hydration and overuse of prescription drugs, the liver and digestive system is compromised, leaving it up to the skin to try and rid the body of excess toxins. This results in inflammation, pimples, breakouts, rashes, swelling, dryness, dark circles, and other skin disorders.

Toxins throughout your body will try and exit through the skin when your body’s toxic load is too high and can’t be handled by the other eliminatory organs such as the liver, colon and kidneys.  Then your skin becomes the primary avenue of detoxification and your digestive system is compromised. Though often unrecognized, chronic inflammation can develop, and in turn, start to produce dis-ease in the body. Once you recognize these clues on your skin as powerful tell-tale signs that your health is jeopardized, you can begin initiating change and developing some better habits with your diet, physical activities and lifestyle in general. Nearly all skin conditions, including even psoriasis and eczema are just our body’s’ way of telling us that we need to detoxify and alkalize our bodies.

A good way to start is to reduce and eventually eliminate dairy, meat, processed foods and refined sugars. Next try adding lots pure water (not tap water which may contain chlorine, fluoride & even lead), tons of leafy greens and green smoothies, daily juicing, salads with lots of raw vegetables, plenty of fruit and some lightly cooked veggies.  Even though this may seem a bit extreme to some, keep in mind that this lifestyle is key to optimal health, longevity and energy production.  Absolutely everything you eat affects your body either positively or negatively, making it acidic or alkaline.

What to Feed Your Skin to Detox…

The #1 cleansing foods to add to your diet are bitter or astringent in nature and should be added every day. Choose from dark leafy greens (kale, chard, collards, nettles, dandelion, turnip greens, radicchio, endives, watercress, etc), Daikon radish, and Jerusalem artichoke. Other bright leafy greens like Romaine lettuce and spinach also assist in cleansing the blood & boosting collagen.

Enough fiber is also essential. Without sufficient fiber, complete elimination is not possible, if possible at all. The toxins from every part of the body, including millions of dead cells daily, end up in the colon. In order to eliminate these substances from the colon, the body needs fiber, so add apples with skin, fresh vegetables, legumes & flax seeds to the diet for proper elimination of toxins. A clean colon is for clear skin.

Poisonous Foods for Your Skin…

All fried foods, soda (including diet soda), dairy products, “enriched” flour and refined sugars and artificial sweetners are the worst culprits. Eliminate these from your diet if you want clear, radiant skin.

The Importance of Exercise for Your Skin…

Once a suitable dietary regime incorporated into your lifestyle, it’s time to introduce some form of aerobic exercise. Using Hot Yoga to detox is by far one of the best ways you can help your body to rid itself of unwanted toxins. The human body contains some awesome systems for removing toxins, including the functions of the liver, kidneys, colon and skin.

The body removes waste through the skin via sweat; this is where Hot Yoga comes into play. Yoga by itself is a powerful, full body workout, but the addition of heat makes it one of the best all around workouts possible.

The increased temperature will prompt you to sweat profusely, and this sweating has a cleansing effect that involves your entire body. Many toxins present in your body will be flushed out through your skin, and you will become less susceptible, not only to skin disorders, but to disease and illness in general.

In Addition to Diet & Exercise – Rest!

A good night’s sleep is vital to the detoxification process. It is recommended you turn off or remove yourself from the effects of electronics (your computers, televisions, cell phones, etc.) at least one hour before bedtime, along with a good diet and exercise, it will help insure you get a quality 6 to 8 hours of sleep at night. Adequate rest is necessary for the health of the whole body; after a week or so of getting the required amount of sleep you’ll see your skin change before your very eyes!

Cheers to great skin and your decision today to control how you are going to look tomorrow.

You Too Can Apply The Ultimate Beauty Treatment

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You Too Can Apply The Ultimate Beauty Treatment

Rae Indigo – Welcome

The Ultimate Beauty Treatment that boosts your sparkle from within. Rae Indigo will support you to align diet and a powerful yoga sequence, so you cultivate your radiant inner light, anytime, anywhere. The results…

  •  Fit bodies with excellent muscle tone
  •  Clear eyes
  •  Glowing skin
  •  Thick and beautiful hair
  •  Calm, clear anxiety-free mind
  •  Melts cellulite

Whether you prefer one-on-one private instruction or an immersion into the yoga lifestyle by joining this Teacher Training, Rae will show you how simple it can be to cut back on cosmetics and eliminate cosmetic procedures, such as…

  •  Facelifts
  •  Botox
  •  Liposuction
  •  Diet pills/fad diets
  •  Chemical peels

This holistic and transformative approach purifies and revitalizes you on all levels, amplifying your unique inner attractiveness, bringing grace to your body, mind and soul.

Through their certified 15 day Yoga Teacher Training and private instruction you will become the person that you’ve always dreamed you can be.

  • – One-on-one first class introductory rate is $150
  • – 5 class pack $750*
  • – Regular Drop in rate $225 per *private class (*Note: you can bring a friend, but these teachings are limited to no more than 3 people)
  • – 15 day YOGA Immersion – Teacher Training – $2950

Contact Rae: raeindigo@gmail.com

You Too Can Apply The Ultimate Beauty Treatment

Rae Indigo – Easy Pose

Ultimate Beauty Treatment – Testimonials:

* It’s difficult to put into words how the last few months have changed my life. After trying them all (Pilate’s, Core Fusion, spinning, etc) I walked into a hot yoga class at Brickell Hot Yoga and was amazed at how good I felt after just one session. So, I decided to take my first 200 hour Teacher Training at Brickell Yoga. I dedicated 17 days to study this multi-dimensional discipline, practicing yoga 4-6 hours each day, eating a vegan (plant-based) diet and engaging in daily meditation. It was a complete mind-body transformation. My breathing slowed down, and my once Asthmatic Lungs became clear and strong. My whole body slimmed down and I became more toned and flexible. The final change was my nervous energy subsided and my mind became peaceful and relaxed.  I’ve never felt better in my life.

Completion of the 500 hour Yoga Teacher Training took my practice and teaching skills to the next level! Each day was exciting and challenging in the best way. It was the perfect balance of thought provoking, intellectual lectures and yoga asana practice. There are some people who are truly gifted speakers and Rae Indigo is one of them! Her delivery of information in her lectures is captivating, stern, humorous, and filled with analogies.

I have taken countless yoga classes, and Rae Indigo is the most advanced yoga teacher on so many levels. She has knowledge of yoga that is unparalleled. Being born into a family of yogi’s, she grew up with the teachings as second nature. She has an advanced capacity to lead a class and teach the many principles of the Energetic Systems of Yoga inspiring you to go beyond your comfort zone.

I am truly blessed to have learned from Rae thanks to her I have knowledge which I never would have had, humility of my inner strength, and a dedication which continues to surprise me. I have faced fears that I never thought I could overcome. I feel younger, healthier, and full of life; and it’s noticeable too, so many friends have commented on how healthy and happy I look and feel…Marcie Wingate

You Too Can Apply The Ultimate Beauty Treatment

Marvie Wingate

* Rae Indigo is truly inspirational and motivating in respect to initiating positive lifestyle changes. Her certified Yoga Teacher Training and private instruction have me feeling stronger and more balanced with the completion of each session. Rae has a gift for helping you learn, challenging your body and strengthening your resolve, all the while making you feel peaceful and at ease. I feel very comfortable and completely blessed while under her instruction. Her enthusiasm is contagious and her classes are balanced with a great knowledge of yoga, diet, nutrition and healthy living. Rae has an excellent teaching style and her instruction is always tailored to meet each individual student’s needs.

Their guidance throughout my transition to a plant-based diet has been invaluable, and combined with their recommended yoga sequences, my body and basic appearance has noticeably improved. Friends and family (even a few strangers) ask me all the time what I’m doing to look so healthy, beautiful and alive.

So thanks, Rae for all you are, and all you do for us. Whenever I leave one of your classes I feel as though I have “hit a reset button”, restoring my balance and sense of peace and tranquility, plus my body and mind feels fresh, radiant and rejuvenated…Natalia Paletskaia

You Too Can Apply The Ultimate Beauty Treatment

Natalia Paletskaia

* I got pregnant pretty quickly after completing the Teacher Training in Malta and this was the best thing that could have happened to me and my still unborn child. The intense physical training developed unknown strength and flexibility in my body. I was in the best shape of my life and that turned out to be an amazing starting point for the creation of life within.

The Rae Indigo healing sequences were absolutely priceless in assisting me throughout the months of immense physical changes and helped to limit the pains that come with carrying an unborn child. Practicing Yoga daily almost eliminated the common “side effects” of pregnancy (nausea, sleeplessness etc) and turned out to be extremely beneficial during the birth. It stays impossible to imagine giving birth without the learned and practiced focus on breath and deepened meditation, which helped me to move beyond and transcend the mind. Last but not least, I am entirely grateful for the awareness Rae shed on food and diet – nothing has ever transformed my life more towards a compassionate and healthy understanding of nutrition.

This Teacher Training helped me throughout the pregnancy and birth in such profound ways that I cannot help but advice every woman to consider absolving it before getting pregnant – regardless if she wants to become and teacher or not. It will strengthen mind, body and soul before and throughout pregnancy – of both mother and child, while at the same time create the mental and physical flexibility to deal with birth and the exhausting but also exciting time after that…Dara Meubrink

You Too Can Apply The Ultimate Beauty Treatment

Dara Meubrink

Check out Dara’s video…

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“It Pays for Itself” – How your Teacher Training pays for itself!

Many of our Teacher Training alumni have recovered their tuition charges with private Yoga lessons.

Our experience is that, based on only two private lessons a week (@ 100 USD per lesson) you’ll be able to recover the full tuition in 15 weeks, less than four months. Some alumni used their credit line and then settled their debt by teaching Yoga (we are exploring additional options to provide even more convenient payment plans in the near future). Of course if you teach more and/or add group classes, it adds up quickly. Booking two private lessons a week is simple; there’s a huge demand for people 40 and older to learn Yoga in a private setting, as they often have health problems (or suffer from embarrassment) that bar them from going to group classes, and yet they really want (and need) yoga to improve their health and overall sense of well-being. They love the convenience of you coming to them; they save the commute time and expense and can actually enjoy a 60 minute private session with all the additional benefits they wouldn’t receive in a group class.

We will also teach you how to market yourself and build your own private clientele base as part of your training in our Business 101 Module.  This might help you explain the value to your parents or anyone who may be concerned about your financial investments. This Teacher Training provides you with a skill set that is in high demand and allows you to set your own hours, work and travel arrangements, and be part of a rapidly growing worldwide community. Teaching Yoga totally rocks – you transform people’s lives while enriching your own.

Yoga Asana to Balance Your Doshas

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Yoga and Ayurveda are sister sciences, two interrelated branches of the same great tree of Vedic knowledge that encompasses all of human life and the entire universe. Yoga is a spiritual path, while Ayurveda is therapeutic (and lifestyle-oriented); even so, they remain deeply connected to one another. The “Doshas” of Ayurveda are Vata, Pitta and Kapha and they describe three different forms of energy, and everyone’s basic nature (prakriti) is made up of a combination of the three. Most people have a dominant Dosha, or two Doshas that share dominance (although in very rare cases there are people who have nearly equal amounts of all 3). Additionally, the balance of the doshas, (vikruti) will fluctuate throughout your life, and can become balanced or imbalanced by factors related to your lifestyle, diet, environment, physical habits, age, and to some degree, the 4 seasons and even the time of day.

Any routine activity in your life can either tend to balance your dosha or cause imbalances and your yoga practice is no exception. So, Ayurvedic practitioners and theorists have given us some guidelines as to what types of asana works best for each Dosha type. Before we go any further, for a review of the three Doshas click on: Ayurveda & the Three Doshas. If you would like to find out what your predominate Dosha is, you can take one of the many online quizzes (do a Google for “dosha quiz”) or to get started there’s a simple 12-question quiz on Deepak Chopra’s site, click HERE.

Now as to which asanas are best suited for your Dosha, here’s some suggestions…

Suggestions and Advice for VATA:

People of Vata disposition or those with Vata imbalances benefit most from a yoga practice that is grounding, calming, and slightly warming. This practice helps to balance out Vata’s tendency to be anxious, insecure and “spacey”. Also, since imbalances in Vata commonly manifest in the large intestine and/or lower back (2nd chakra), people of Vata nature can benefit from poses that strengthen the lower back muscles and work the lower abdomen.

Recommended asanas for Vata: All standing poses are beneficial, especially Virabhdrasana II (Warrior II) and Uttanasana (forward fold), Paschimottanasa (seated forward fold), Balasana (child’s pose), Dhanurasana (bow pose), Padmasana (lotus pose).

Asanas that are best to avoid: Those of Vata nature shold avoid over-stimulation through fast repetitions of sun salutations or similar sequences. In addition, because Vatas tend to have prominent joints, it is recommended they use padding on asanas that put pressure on their joints such as shalabasana (locust pose), salamba sarvangasana (supported shoulder stand) and halasana (plow pose).

Suggestions and Advice for PITTA:

Those who are predominately of Pitta nature are most complimented by an asana practice that is calming and cooling. Pittas have a tendency to be naturally assertive, fiery and driven, so when practicing asana they should focus on keeping their breath steady and bringing “softness” to tense areas like the shoulders and face. Additionally, Pittas are prone to irregularities in the small intestine (3rd chakra), so practicing backbends that stretch out the solar plexus area can be especially beneficial.

Recommended asanas for Vata: Ustrasana (camel pose), Bhujangasana (seated spinal twist), Dhanurasana (bow pose).

Asanas that are best to avoid: Pitta people should avoid over-stimulation through fast repetitions of sun salutations or similar sequences, which can generate excessive heat. In addition, Pittas should not hold inversion poses such as the headstand for prolonged periods, because they generate a lot of heat in the head and the belly.

Suggestions and Advice for KAPHA:

People of Kapha nature are usually complimented by a heating, stimulating practice. Kaphas tend to be a bit slow moving and are prone to congestion in the lungs leading to upper respiratory problems, so a fast and hot practice is the best method for bringing Kapha back into a state of equilibrium.

Best Asanas for Kapha: Ustrasana (camel pose), Salamba Setu Bandhasana (bridge pose – to free up the chest and help prevent congestion), repetitions of Surya Namaskara (sun salutation) A and B.

Asanas to Avoid: Almost all asanas are good for those who are predominately Kapha, but since their weakest areas tend to be kidneys and lungs, avoid prolonged holding of poses that place pressure on the lower abdomen, like Dhanurasana (bow pose).

What if you have more than one Dosha that share dominance?

If you discover that you have a “combination” dosha, it may be tricky to navigate the suggestions and recommendations above. A good example would be if you are Pitta/Kapha, you are advised to avoid heat on the one hand, but generate it on the other? For these types of “dual” dosha personalities, a few suggested recommendations follow, although obviously it would be best to seek an actual ayurvedic/yogic consultation!

First, try to find out if you have a dominant Dosha  by taking a different online Dosha quiz; for instance, if you took a fairly long quiz, try taking a shorter one and see if you get a better overall assessment.

Next, you can analyze your results and see if your physical attributes (as opposed to temperamental ones) fall into one category more so than another; this might help to guide your physical practice.

If you still are uncertain, you may need to do some serious self-study to find what is right for you. Going back to the Pitta-Kapha example above, you may find that in the mornings you have lots of fiery energy typical of Pitta, so then a morning practice should be slow and calming. On the other hand, you may find that at this particular time in your life, your Kapha is dominating, and you can compensate with a more stimulating practice. This is also the case if you are one of the rare people who have a balance of all 3 doshas; you will need some careful self-examination to ascertain which Dosha applies to which of your physical and personality attributes.

Discovering your Dosha is an unending process! The balance of these 3 attributes in your life will fluctuate over the years, seasons, even the different times of the day. But Ayurveda is always a great resource for some handy tips for how to get (and keep) those elements in balance, remain in touch with your own unique “Dosha pattern” and stay in tune with your true nature.

The Meaning of Hand Mudras

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The Sanskrit word “Mudra” is generally translated as a seal, mark, or gesture. According to custom, Mudras are typically used during meditation and/or pranayama as a way to direct or channel energy flow  throughout the body. According to yoga philosophy, different areas of the hand stimulate specific areas of the brain. By applying light pressure to these areas of the hand, you will “activate” the corresponding region of the brain, similar to reflexology.

Mudras also symbolize various feelings, emotions, and are representative of various states of being. Hand positions play an important role in many societies and religions. The Catholic church uses many hand movements during mass; all of which symbolize various important Christian ideas. Even in modern Western culture we have many hand movements and symbols that are associated with a certain meaning: clapping, palm out meaning stop, holding the hands up signify surrender, even the crude gesture of “flipping the bird”.

Since the entire universe is made up of 5 elements; fire, air, space, earth and water and the human body is also composed of these same 5 elements, the fingers of the hand have been used traditionally to represent these 5 elements individually

The thumb represents fire, the 1st finger represents air, the middle finger represents space, the ring finger represents earth and the little finger represents water. When these 5 elements are balanced and in harmony with one another in our bodies we are healthy. Imbalance and disharmony of these 5 elements leads to disease. The balanced elements prompt all the body’s systems to function optimally.

Historically, Mudras are an ancient part of both the Buddhist and the Hindu traditions, and even though they were developed thousands of years ago their meaning is still understood and relevant today. In traditional Tantric ritual 108 Mudras are used. Mudrās can involve arm, hand and body positions but this article will address only “Hast Mudras” (yoga parlance for hand postures).

The four most common Mudras involve the thumb touching each of the other four fingers and a brief description follows…

The Meaning of Hand Mudras

Gyan Mudra

Gyan Mudra: Probably the most recognized hand Mudra used by Hindus and Buddhists.

Description: The index finger and thumb are lightly touching at the tips. The other three fingers are held out gently (relaxed, not ridged). In many portrayals of the Buddha, you will notice the hands assume this Mudra.

Meaning: This powerful Mudra is also known as the “seal of knowledge.” The thumb represents fire and divine nature and the index finger represents air and individual human consciousness. When the two fingers are placed together in Gyan Mudra, it is meant to symbolize and encourage wisdom and expanded consciousness.

Benefits: When used during meditation or pranayama, Gyan Mudra is extremely calming and can help inspire creativity, and increase concentration. It stimulates the brain, empowering the mind, nervous system and pituitary gland.  It also stimulates the endocrine system.

The Meaning of Hand Mudras

Shuni Mudra

Shuni Mudra: “Shuni” means “Saturn.” In astrology, Saturn is the planet that makes you disciplined.

Description: The middle finger and thumb are lightly touching at the tips. The remaining three fingers are held out gently (relaxed, not ridged).

Meaning: This hand Mudra is also known as the “seal of patience.” The middle finger represents Aakash and courage to hold duty and responsibility. The thumb represents fire and divine nature. When the two fingers are placed together in Shuni Mudra, it is meant to symbolize and encourage patience, discernment, focus and discipline.

Benefits: When used during meditation or pranayama, Shuni Mudra helps to encourage patience and the courage to fulfill one’s responsibilities. It also helps to develop noble thoughts and turn negative emotions into positive ones. This Mudra also gives you the sensation of stability and strength.  To breathe while holding this Mudra cultivate perseverance.

The Meaning of Hand Mudras

Surya Mudra

Surya Ravi Mudra (aka, Prithvi Mudra): “Surya” means “Sun,” and it increases the element of fire in the body.

Description: The ring finger and thumb are lightly touching at the tips. The remaining three fingers are held out gently (relaxed, not ridged).

Meaning: This hand Mudra is also known as the “seal of life” or “seal of the sun.” The ring finger represents earth, energy, strength and endurance. The thumb represents fire and divine nature. When the two fingers are placed together in Surya Ravi Mudra, it is meant to symbolize and encourage energy, balance, health, and vitality.

Benefits: When used during meditation or pranayama, Surya Ravi Mudra can give you energy, positivity, intuition, and help encourage positive change in your life. It helps to build and invigorate the bodily tissues. It is also known for speeding up the metabolism, resonating with the third chakra to stimulate digestion. To breathe while holding this Mudra energizes the whole body.

The Meaning of Hand Mudras

Buddhi Mudra

Buddhi Mudra (aka, Varun Mudra): “Buddhi” means “higher mind” or “intellect” (it follows the same etymology as the word “Buddha”).

Description: The little (pinky) finger and thumb are lightly touching at the tips. The remaining three fingers are held out gently (relaxed, not ridged).

Meaning: This hand Mudra is also known as the “seal of mental clarity.”  The little finger represents water and communication. The thumb represents fire and divine nature. When the two fingers are placed together in Buddhi Mudra, it is meant to symbolize and encourage openness and fluid communication.

Benefits: When used during meditation or pranayama, Buddhi Mudra can encourage clear and effective communication. It helps balance the water element in the body, activating the salivary glands and moistening dry eyes and skin. This Mudra also helps with gaining higher understanding and discerning intuitive messages to gain knowledge.

Sequence of these four Mudras for balancing energy….

Alternately touch the tips of each finger with the tip of your thumb. Keep each connected for a few seconds or longer and do for a few minutes total. Do this with both hands simultaneously.

This is a simplified version of a Kundalini yoga exercise and a way of balancing your energy that you can do practically anywhere and at anytime; while sitting, standing, walking, and/or lying down.

The overall effect is that you get more calm, more relaxed and concentration is enhanced.

In a nutshell, each of these four individual or separate Mudras has the following effects:

  •  1. Thumb touches tip of index finger:  Opens the Root chakra, and moves more energy to the legs and lower body. Calms the mind for better concentration.
  •  2. Thumb touches tip of middle finger:  Fosters patience.
  •  3. Thumb touches tip of ring finger:  Energy, stability and self-confidence.
  •  4. Thumb touches tip of pinky finger:  Intuition and feeling.

Patanjali in his Yoga Sutras says that while in asana one should focus on Ishvara (Lord or God).  Mudra takes that statement one step further and allows you to open your hands to the varying aspects of the divine.

Additionally: Mudras are used therapeutically and you can click on the following link to find Mudras that can be helpful for specific physical ailments and emotional symptoms… Therapeutic Mudra Index

Yoga for Improved Eyesight (Video)

Due to this technological world in which we currently live, our eyes are routinely being overworked. TV and computer screens, driving, cell phones, fluorescent lights, CCFL, LED, and OLED lighting…all of these have one thing in common?  They are all stressful to the eyes. Get enough bad light, and you can go blind. And although this may surprise you, it isn’t breaking news.

We have become addicted to these technologies like moths to a flame, and we’re getting burned right now with minor, annoying stuff like dry eyes, blurry vision & headaches, even feeling tired; regardless whether you’ve had enough sleep or not. Additionally we may well end up suffering long-term, more serious problems that can lead to blindness.

As humans we are in a quandary, we need light in order to see, process data, do our jobs, and tend to an endless list of duties on a daily basis. Whether we’re inside or outside, we are usually surrounded by bad light (UV and HEV).

In addition to all the digital and artificial lighting we are also faced with overcoming various other eye-related problems, such as…Myopia (short sightedness) and Hypermetropia (long sightedness). It is now estimated that about 35 % of the world’s population suffers from Myopia and Hypermetropia in varying degrees. These disorders are usually overcome using prescription glasses and lenses to correct the refractive errors of the eye. However one needs to understand that glasses never cure bad eyesight. In fact, using powerful glasses can worsen eye problems by making the eyes dependent and thus weaker. Therefore, only use eyeglasses when absolutely necessary.

Yoga for Improved Eyesight

Other than a few diseases such as Cataract and Glaucoma which are generally the result of a bacterial infection, many eye disorders are related to the malfunctioning of the ocular muscles (and nerve) caused by chronic mental and emotional tensions. The yogic techniques that follow help to alleviate various disorders related to defects in the eye muscles like Myopia and Hypermetropia. Practicing these exercises regularly can go a long way in reviving the normal functioning of our eyes, and definite results can usually be seen in a month or two. Continued practice will also act as a preventative.

We all know, many of the yogic asanas (poses) and exercises are aimed at improving the functioning of specific organs of the body, so the eyes are no exception.

Take about 10 minutes and try the following simple yogic eye exercises (a more detailed practice follows in a video):   

    1. Start by rubbing your hands together vigorously to create a warmth in the palms.

    2. Next, place your warm palms gently over your eyes and hold them there for a few moments.  Take a few long, deep breaths.

    3. Look straight ahead.  Now do the following sequence: look up, look to the upper right, look to the right, look to the lower right, look down, look to the lower left, look left, look to the upper left, look up.  Repeat this sequence 2X

    4. Now reverse the sequence: look up, look to the upper left, look left, look to the lower left, look down, look to the lower right, look right, look to the upper right, look up.  Repeat this sequence 2X.

    5. Now do one slow circle with your eyes clockwise.  Look all the way up, to the right, down, and to the left.  Keep the eye movements’ fluid. Make two c

The Importance of Balance in Yoga

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Many beginning student/practitioners of yoga find it hard to maintain balance while practicing. Yoga asana is especially good for challenging our balance because we must hold poses still while supporting our own body weight. This forces us to use all the body’s available balancing mechanisms to stay upright and steady.

The technical name for our sense of balance is called “Equilibrioception” and it involves five components or processes, making it more complicated than most people imagine. We all seem to take it for granted. Consider the following summary of the numerous body functions and mechanisms that must work in harmony for us to keep our balance:

  • 1. Your Inner Ear – The inner ear is part of your body’s and is also known as the vestibular system. Movement of fluid in the inner ear tells the brain where the head is located in relation to the rest of the body. It also communicates the speed of movement related to the head – e.g.; when our head is moving up and down or left to right.
  • 2. Your Eyesight – The body uses vision as an anchor for determining where you are in relation to the rest of the world. Through our eyes’ visual recognition we are able to sense where we are in relation to other objects, plus whether or not we are moving, and if so, how fast.
  • 3. Your Central Nervous System (CNS) – The Central Nervous System consists of the spinal cord and the brain. It connects all areas of the body to the brain via a system of nerves. The central nervous system is responsible for almost everything we do; from something as simple as breathing to something complex, like solving a math problem. This system can be thought of as the “command center” of the body because all movement and systems are regulated via the CNS. The CNS is then connected to the rest of the body including muscles, organs and glands. In order for balance to be maintained, a healthy and functioning CNS is imperative.
  • 4. Your Breath & Breathing – In order for the body to stay balanced it must “centered” and have attained to certain level of relaxation. Deep breathing and relaxed diaphragm muscles will help the body relax, become more centered and that helps maintain balance.
  • 5. Your Muscles – In order to establish and maintain balance your muscles must be strong enough to support our body weight. It is also important that the body does not favor or use one set of muscles over another set. For example, if the lower back muscles are stronger than the abdominal muscles, one may have a tendency to lean back more than necessary while standing. This can negatively affect both posture and balance.

4 Helpful Tips for Improving Balance While Practicing Yoga…

  • 1. Remain in Conscious Control of Your Breathing – As I mentioned above, one of the easiest, quickest ways to lose your balance is by tensing up your body and taking short, shallow breaths. While holding a pose be sure to keep the breathing long, light and steady plus keep the body relaxed, especially the diaphragm region.
  • 2. Focus Your Eyes On a Point – Before attempting to assume a balancing asana, find a stationary spot in the room to fix your eyes to. For example, a poster on a wall, a knob on a door or a cup on the floor. Whatever it is, fix your eyes there and steady yourself first before entering fully into the pose. As you slowly raise your body into the pose, keep staring at that same point. This orients your body giving it a visual anchor, which greatly improves balance while practicing.
  • 3. Concentrate on the Area Demanding the Most Strength – Whenever anyone comes into a pose requiring balance, there will likely be one specific area of the body’s musculature that is most taxed in order to maintain an upright stance. Using the tree pose for example, the area most taxed will be the ankle and leg of the standing foot. While remaining in this pose, focus your attention to the ankle and leg. Feel each tiny muscle, nerve and reflex working constantly to keep you upright and balanced. Feel all the minute adjustments that must be made every millisecond you remain in thi pose. Keep your mind focused on this area but relax (see #4)…
  • 4. Don’t Try To Hard – This may sound counter-productive, especially if you are focusing your attention to the area most taxed. Nonetheless, the fastest way to topple or fall is by trying too hard to stay upright. The key here is to relax and to trust your body. Your practice will show you what you need to do to stay balanced in the pose. Trust in the process.

3 Easy Yoga Poses to Help With Improving Balance…

  • The Importance of Balance in Yoga

    Tree Pose

    1. Tree Pose (Vrksasana) – If you are not able to bring your leg all the way up, try resting the bottom of the foot against the inside of the standing leg. You can either place the foot by the shin, or up higher where the leg meets the body. Do not place the foot on the side of the knee.

    The Importance of Balance in Yoga

    Side Plank

  • 2. Modified Side Plank (Vasisthasana) – If this pose needs to be modified, you can bring the bottom knee down to rest the leg on the floor. Bend the knee of the bottom leg and bring the foot behind the body at a 90 degree angle.
  • 3. Eagle Pose (Garudasana) – To modify, do not wrap the lifted foot around the standing leg. If the shoulder stretch is too deep, you may cross the wrists over each other and place the hands in such a way that the back of the hands touch each other.

 

A strong sense of balance promotes stillness in yoga poses, as well as stillness in your mind. As your balance improves you’ll also notice the strengthening of your your muscles and improved flexibility and overall muscular control, as well as a greater body awareness. Once the mat’s rolled up and you leave your studio you’ll notice increased balance and improved posture, making simple tasks (like walking in heels). Practice these balancing poses and you’ll feel more balanced physically as well as mentally.